Cauliflower is finally getting the vegetable credit it deserves. Thanks to the onslaught of cauliflower "rice" recipes, this brassica is having its food fad moment in the spotlight. But cauliflower isn't just highly versatile, but it's incredibly good for you.
This combined recipe takes one head of cauliflower and split it into two dishes. One half is pureed into a soup and the other half sliced up, marinated and baked. The yellow and purple cauliflowers are prepared with different flavors: red wine and balsamic for the purple and curry and mustard flavors for the yellow. Different color cauliflowers actually possess different health benefits. Purple cauliflower is higher in certain antioxidants accounting for the deep color, and yellow cauliflower is higher in vitamin A than the white variety.
Cauliflower Health Benefits
High source of vitamin C
Also a high source folate, vitamin K, vitamin E, and B vitamins, manganese and omega-3 fatty acids
Cauliflower fights oxidative stress
Supports cardiovascular health by helping to maintain good blood flow (due to presence of vitamin K)
Anti-inflammatory
Boosts immunity
Supports healthy digestion due to high fiber content, also helping to eliminate toxins from body
Helps to fight respiratory viruses
Skin support. Cauliflower helps skin fight against UV damage (due to sulforaphane content)
For a lighter meal, pair cauliflower with fish like Almond Poached Cod or Salmon and Lentils or for a vegetarian take: another vegetable main dish like Beetroot Tartare or Escar-No. But if you're looking for something heartier, serve cauliflower alongside a meat dish, like these buffalo meat burgers pan seared in a red wine sauce. The meat sauce makes for a delicious pairing with all cauliflower recipes.
Red Wine Buffalo Burgers
serves 4
600 grams buffalo meat
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon garlic powder
1 tablespoon butter or virgin coconut oil
1 tablespoon red wine
Grated cheddar cheese, optional
Recipe
Spread meat over a cutting board and coat with salt, pepper and garlic powder. Fold meat over and kneed lightly to incorporate spices.
Separate the meat into 4 and press lightly into patties. You don't want to compress the meat too much otherwise it won't cook well. Lightly compact is what you want to go for.
Add butter to a pan on high heat and allow it to melt until just before smoking. Add the patties. Sear for 3 to four minutes and flip.
Add red wine, allowing the juices to reduce as the meat sears for another 4 to five minutes.
A few times throughout cooking, tilt the pan and spoon the juices back over the meat.
Add grated cheese if desired.
Serve with buns or alongside cauliflower recipes...
Colorful Cauliflower Recipes
Mustard Baked Cauliflower
serves 4 to 6
Ingredients
1/2 cauliflower (yellow pictured)
2-3 tablespoons mustard
2 tablespoons olive oil
Pinch of salt and pepper
1 teaspoon honey or agave
2 teaspoons diced thyme
Balsamic Baked Cauliflower
serves 4 to 6
Ingredients
1/2 cauliflower (purple pictured)
2-3 tablespoons balsamic vinegar
2 tablespoons olive oil
Pinch of salt and pepper
1 teaspoon honey or agave
Recipe
Preheat oven to 350ºF/180ºC
Break apart and slice the cauliflower florets.
Add cauliflower to a plastic bag (or bowl) and add the rest of the ingredients for each respective recipe.
Shake the bag until the cauliflower is evenly coated with the marinade.
Spread cauliflower over a cooking sheet greased with olive oil.
Bake for 15 to 20 minutes until the cauliflower becomes browned and crisped at sides but not so long as it begins to shrivel and reduce in size.
Red Wine Purple Cauliflower Soup
serves 4-6
Ingredients
1/2 purple cauliflower (or white cauliflower)
2 onions
1/2 leek
4 cups chicken or vegetable broth
1 1/2 cup milk or almond milk
1/4 teaspoon diced ginger
1 garlic clove, diced
1/4 cup red wine
1/2 tablespoon balsamic vinegar
1 tablespoon virgin coconut oil
1 teaspoon honey
1 teaspoon salt
1/2 teaspoon pepper
Recipe
Pour chicken or vegetable broth into a large saucepan. Chop up the cauliflower, onions, and leeks into small, even sized pieces and add to broth along with ginger and garlic. Add half the salt and pepper. Boil lightly until the vegetables are cooked through.
Purée the vegetables with an immersion blender.
Add milk or almond milk, honey, coconut oil, balsamic vinegar and red wine. Add the rest of the salt and pepper. Allow soup to simmer and infuse for 5 to 10 minutes. If the soup reduces too much, just add a little more milk, broth, or water.
Vegetable Soup Tip
If the soup lacks "depth" or flavor, play around with the proportions of wine, honey, balsamic vinegar and salt. Bringing out the flavor potential of vegetables can be done by playing with the balance between sour and sweet.
Yellow Curry Cauliflower Soup
serves 4-6
Ingredients
1/2 yellow cauliflower (or white cauliflower)
3 onions
1 large sweet potato (or 2 small)
4 cups chicken or vegetable broth
1 1/2 cup milk or almond milk
1/2 teaspoon curry
1/4 teaspoon turmeric
1/8 teaspoon cumin
3 cardamom pods
1 garlic clove, diced
1/4 teaspoon diced ginger
1 tablespoon virgin coconut oil
1/2 teaspoon honey
1 teaspoon salt
1/2 teaspoon pepper
Recipe
Pour chicken or vegetable broth into a large saucepan. Chop up the cauliflower, onions, and sweet potato into small, even sized pieces and add to broth along with ginger and garlic. Add half the salt and pepper. Boil lightly until the vegetables are cooked through.
Purée the vegetables with an immersion blender.
Add milk or almond milk, honey, coconut oil, curry, turmeric, cumin, and the rest of the salt and pepper. Allow soup to simmer and infuse for 5 to 10 minutes. If the soup reduces too much, just add a little more milk, broth, or water.